Lunch (1 piece) and Breakfast (1 piece)

Build breakfast and lunch around protein and fiber: eggs, tofu, fish, chicken, lentils, or chickpeas paired with non-starchy vegetables.

Reduce portions of rapidly absorbed starches and sweet drinks; replace part of the starch with vegetables, beans, or a side salad.

Eat vegetables and protein first, then starches or fruit afterward to slow the rise after the meal.

Choose minimally processed breakfast options such as plain Greek yogurt with berries and chia seeds, or steel-cut oats with nuts and seeds.

Add healthy fats in moderate amounts, such as avocado, nuts, seeds, or olive oil, to make the meal more filling and steady.

Take a 10–20 minute easy walk after breakfast or lunch, if safe and practical for you.